You reached out. That counts.

You don't have to decide anything else right now.

90-second urge pause

You don't have to solve everything right now. Put a little space between the feeling and the next tap.

01:30

Put both feet down. Relax your shoulders. Breathe gently, without forcing or holding your breath.

What fits right now? Optional; not saved.

Next steps are available at any time

Choose something small that fits your body and surroundings. No money, scores or winning needed.

Optional, not saved. Stop if uncomfortable. These activities offer a different next action, not guaranteed relief or a treatment.

90 seconds is a pause length, not a promise that an urge will end. This is self-help, not treatment. You can stop or reach help at any time.

Where are you now?

Choose the country where you are now. Local and toll-free numbers may not work abroad. In immediate danger, contact your local emergency service.

No Odds is a self-help tool. It isn't treatment or an emergency service.